I Didn’t Moisturize. I Didn’t Exfoliate. And My KP Vanished.
How Keto Healed My Skin
I didn’t start the keto diet to fix my skin. Honestly, my skin was the furthest thing from my mind. My goals were to prevent cancer recurrence, lose weight, and be around for my children as along as possible. But the most unexpected side effect, the one that stopped me in my tracks, was the disappearance of something I’d carried since adolescence: keratosis pilaris.
If you’ve never heard of it, keratosis pilaris (KP) is that bumpy, rough texture some people get on the backs of their arms, thighs, or cheeks. It’s often called “chicken skin,” which is a term I’ve always found a little cruel. Mine lived on my upper arms, a constellation of red bumps I’d had since I was a teenager. I remember being 14, standing in front of the mirror, wondering why my arms didn’t look smooth like the girls in magazines. I tried exfoliating scrubs and moisturizers but nothing ever erased it, so I mostly just opted out of sleeveless tops. Just something I lived with.
Until I didn’t.
A Year Into Keto: The Moment I Noticed
It happened so casually. I was admiring the new definition in my arms. Thank you, strength training. I ran my hands over my skin. And then I paused. Wait. What?
My arms were smooth.
Not just “better than usual” or “less bumpy.” They were actually smooth. For the first time in my life. Even the redness had faded.
I have not exfoliated. I have not moisturized. I have not done anything special. In fact, I’d completely forgotten about KP. It wasn’t even on my radar. But there it was. Or rather, there it wasn’t.
Could Keto Be the Reason?
Could this be related to the diet? There’s no official research linking keto to the resolution of keratosis pilaris, but there are some compelling clues.
KP isn’t considered an inflammatory condition in the classic sense, but inflammation can worsen it, especially when the skin is dry, irritated, or under stress. And keto, as it turns out, is pretty good at dialing down inflammation.
After a year on keto, my blood work showed the lowest inflammatory markers I’ve ever had. My CRP levels dropped. My fasting insulin improved. My skin, which has always been prone to eczema and rosacea, looks calmer. More even. More resilient.
Why It Might Work (Even If It’s Not Proven)
Here’s what might be happening beneath the surface:
Lower systemic inflammation: Keto reduces sugar and processed carbs, which can lower insulin and inflammation. Less inflammation may mean less irritation around hair follicles.
Improved skin barrier: Healthy fats like omega-3s support skin hydration and resilience. A stronger barrier means fewer flare-ups.
Hormonal balance: Keto can stabilize hormones, especially in people with insulin resistance or PCOS. Hormones affect skin turnover and oil production.
Nutrient density: Many keto diets include more vitamin A (from foods like liver or eggs), which supports skin cell renewal. KP has been loosely linked to vitamin A deficiency.
None of this is guaranteed. And I’m not saying keto is a cure-all. But for me, it was a quiet revolution. One I didn’t see coming.
What I’m Taking With Me
I’m not going to pretend that smooth arms are the most important thing in the world. But they are a symbol. A reminder that healing can happen in ways you don’t expect. That sometimes, the body lets go of things when it’s finally safe to do so.
I think about that teenage girl in the mirror, wondering why her skin didn’t look like everyone else’s. I wish I could tell her: it’s okay. Your body is doing its best. And one day, without warning, it might surprise you.
Final Thoughts
If you’re on a healing journey—whether it’s through food, movement, or mindset—don’t underestimate the quiet victories. The ones that sneak up on you. The ones that feel like wildflowers growing through ashes.
For me, keto wasn’t just about cosmetic healing. It was about listening. About giving my body a chance to reset. And in that reset, something unexpected bloomed.
Smooth arms. Strong muscles. A sense of peace I didn’t know I was missing.
And that, my friends, is the kind of side effect I’ll take any day.
Further Reading:
https://my.clevelandclinic.org/health/diseases/17758-keratosis-pilaris